Rehab Exercise

Broke right ankle, any suggestions on rehab exercises and financial assistance, wasn’t working when it happene

I broke my ankle 6 weeks ago, what an ordeal the pain, the crutches, medical bills. Im currently unemployed and very anxious to get back to my job hunting, but I have to wear a boot and it’s difficult to drive, plus i don’t know any proper ankle rehab exercises also do you think i can get some type of disability to help pay the bills? HELP

Even people who are obviously permanently disabled can’t get disability without jumping through hoops for years. But here’s something to get you started on rehab:
http://www.med.umich.edu/1libr/sma/sma_anklefrc_rex.htm

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Shoulder Rehab Exercises That Cured My Torn Rotator Cuff

Any sort of exercise, even shoulder rehab exercises are the last thing on your mind when you have torn a rotator cuff. You tend to spend your time thinking up inventive ways of moving and doing everyday jobs just to avoid movement because it is so painful. There are some movements that can be impossible simply because of the pain.

The problem is that when these muscles are damaged they can become inflamed and because they are all so closely linked the inflammation can cause pain. If like me, you manage to get  a shoulder impingement, carrying on using your shoulder can actually cause more damage as the swollen tendons rub against the bone.

So what is the answer and when is the best time to start shoulder rehab exercises.

Rest, and lots of it, is the order of the day with any shoulder injury. These are fairly small but important muscles that pull the arm into the shoulder and help to prevent dislocation. They are used the most when we lift our arms above pur shoulders which is why this is often the most painful movement when they are damaged.

By rest, I do mean exactly that. Steer clear of any movement that causes pain as this is likely to be an indication that you are doing more damage. You may need to change the way in which you work. I found that I needed to move my phone across the desk at work as I was answering it using my bad arm and getting pain each time. I also had to stop driving for about three weeks as I drive a vintage car with no power steering.  Not good for shoulders.

While you are resting the arm, you need to treat any inflammation with anti-inflammatory drugs and ice packs. Carry on with this until the inflammation and pain have gone. Stop before your arm is ready and the problem will simply come back as the inflammation returns..

When the inflammation has subsided and the pain has reduced significantly you can begin gentle shoulder rehab exercises aimed at strengthening the rotator cuff. Do not start lifting weights. Use large weights and you will exercise the wrong muscles and may well damage the rotator cuff again.

Shoulder rehab exercises will focus on control and flexibility, gently stretching and strengthening the muscles and building up gradually over a few weeks. They will usually be based on Pilates or Yoga as these methods of exercise use little or no weight and usually rely on your body’s natural resistance to strengthen the muscles. Done properly even quite bad rotator cuff problems can be sorted out quite quickly.

And once the problem is fixed, you can use the same exercises to keep your rotator cuff strong and avoid future injuries.

About the Author

If you found this article useful and would like to know more about shoulder rehab exercises then check out my blog at

http://myrotatorcuffcure.blogspot.com